Warmup: 5 Rounds
5 pullups
10 pushups
15 Air Squats
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Buy-in: 1 min max rep box jumps
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Strength: Shoulder Press 1x10, 3x8, 3x3
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For Time: 5-4-3-2-1
Rope Climbs
Floor Presses 1/2 BW
Deadlifts 1/2 BW
Warmup: 12 minutes of
12 ab mat situps
12 bench presses
12 Oly Bar OH walking lunges
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Buy-in: 1 minute max rep HSPU's
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Strength: Thursters 1x10, 2x6, 3x3 ~ Increasing Load
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WOD: Teams of 2 Athletes - 20 Minute AMRAP
9 Cal Row
9 Box Jump and Overs 20"
9 Thrusters 96/65#
*Athlete must complete the entire round before the partner exchange
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Endurance: Meet at YMCA - Group Swim
1x200 meter warmup
4x100 meter, 3x200 meter, 2x 300 meter, 1x 400 - rest = work
*Scale as needed
Warmup:
5 Rounds of
20 jumping jacks
15 air squats
10 pushups
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Buy-in: 30 Chest to bar pullups or 90 seconds max reps
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Strength: OTMX10
3 Back Squats @ BW ~ Taken from the floor
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WOD: "Elizabeth"
21-15-9
Squat Clean 135/95#
Ring Dips